HOME

ADVANCED
WORKOUT

5 DAY
UPPER LOWER ARM SPLIT
RESISTANCE BAND NEEDED
INTRODUCTION -
RESISTANCE BANDS

WHO IS THIS PROGRAM FOR?

This program is for advanced lifters (3+ years of consistent
training).The movements involved require coordination and a
strong 'mind to muscle' connection. The latter will specifically help
with providing adequate tension to the targeted muscle(s).

TENSION
Since tension provided from the bands will be constant
throughout the entirety of the movement, you should take
special focus to remove all momentum, this will prove to be
much harder but will provide greater stimuli.

Training with resistance bands is different to training with free-

weights. As mentioned, the tension is constant but also
astronomically increases near the top of the concentric part of the
movement, demanding increased effort as you reach the top of
the concentric. And although the actual weight may be lighter, the
time under tension provided by resistance band can be
adequate for hypertrophy. Nevertheless, you are learning a new
way to train and that is always a good thing.

This program is NOT designed for beginners. The volume is high

and the exercises are advanced.
INTRODUCTION -
RESISTANCE BANDS

It's absolutely possible maintain, or even build

muscle with just resistance bands.

Contrary to what the fitness industry wants you to believe, muscle does not
quickly wither away should you take a few weeks off; It takes several weeks of
inactivity for muscle to even begin to atrophy.

There is common misconception that resistance bands are inferior to free

wieghts. This is not completely true.

ARGUMENT FOR:

One study published in a 1998 issue of the American Journal of Sports

Medicine reported that collegiate tennis players who trained using elastic
bands significantly increased their shoulder strength as well as the speed of
their tennis serve compared to those not using bands.

Another study—this one from Louisiana State University (New Orleans)—

discovered that an elastic-band training program strengthened the rotator cuff
muscles of collegiate baseball pitchers better than a program that used
dumbbells.

Further to these studies, resistance bands off constant tension throughout the
movement. Providing the muscle with a greater time under tension - One of
the key factors for hypertrophy. Yes, the weight is much lighter, but muscle
does not know weight, only tension. And so the main variable that will
affect the effectiveness of workout incorporating bands, is tempo.
TEMPO

Each exercise of the program has it's own stated tempo.

Follow this to ensure you're maximizing each rep.

HOW TEMPO WORKS

In the workout, tempo for each movement is stated something like: 1,0,1,0, OR
2,0,2,0.

Each number signifies in seconds, how long each phase of the movement
should last.

The first number refers to the eccentric part.

The second number is the bottom of the movement, so for example with a
bench press, this part would be when the bar is at the bottom, near your chest.

The third number refers to the concentric.

The last number refers to the top of the movement, if this is a 0, this would
mean no pausing between each rep.

You can experiment with varying tempos, however as this workout is designed
with bands in mind, simply stick to the stated tempos in the program.
 WORKOUT

KEY TERMS:

SUPERSET - Perform each exercise back to back, no rest.

ALT: Alternative exercise in case of no equipment.

REST: Rest 1- 2 minutes between each superset. No longer than 30 second rest between each
supersetted exercise.

Alternate between Full body A and Full body B. Inlcude at least 1 rest day between workouts.
 FAQ

Q. The workout is too easy?

A. There is always a way to make a workout better suited t your level of fitness:
Shorten rest periods, increase total amount of sets, slower eccentrics with faster
concentrics.

Q. What should I do with my calories/macros?

A. Consider focusing on eating at maintenance or surplus. Although should you

wish to lose fat, then a very slight deficit will be fine. However take in to account
your likely decreased level of activity throughout the day. Keep protein high, stick
to the workouts and your muscle will be still there.

Q. How do I perform the exercises?

A. Visit the instagram - r@ealevolutiontraining - page for a full follow along.